Easy recipe: Try savory oatmeal instead of sweet: Simmer oats with salt, a spoonful of walnut or hazelnut oil, a pinch of thyme, and chopped walnuts.

Why it works: The soluble fiber in oats slows passage of food through the body, allowing more time for nutrients to be absorbed. Oats’ insoluble fiber helps move all solids along efficiently (don’t overdo it; consuming more than 50 g of fiber per day inhibits absorption of vital minerals).